Finding The Solution (Elite Athlete)

LESSON OVERVIEW
WHAT YOU WILL LEARN

This lesson will guide you in transforming problems into actionable solutions. You’ll explore techniques to break down complex issues, reframe challenges into opportunities, and take strategic steps for lasting change. Through practical exercises, you’ll learn to identify root causes, harness personal strengths, and adopt a proactive, positive mindset. Embrace this process, trust the tools provided, and approach obstacles as growth opportunities, moving confidently toward your goals.

NEEDS & OVERVIEW

• Duration
• Workbook Pages
• 
  Assements
• 
  Exercises
• 
  Video

Download workbook pages


view lesson sources

https://youtu.be/TBzrDYs1obA

In Chapter 1, you wrote down and identified your challenges. That was a big step—you can’t solve what you don’t acknowledge. Now, in this Chapter, it’s time to find the solutions to these problems. I want to help you turn each challenge into progress.

Here’s the truth: the key to success isn’t about fixing everything overnight or being perfect. It’s about deeply understanding what’s holding you back and taking small, consistent actions to move forward. This process works because it’s practical, personal, and built for you.
As you work through this chapter, keep your list of problems close. Each one will be your guide to finding solutions that fit your life. Let’s break it down step by step.

Steps to Solve Each Problem

• Reframe the Problem

When I first started working with clients, I noticed something: we all tend to fixate on what we’ve done wrong. Skipped workouts, bad food choices, you name it. But here’s the thing—beating yourself up doesn’t help. What does help is reframing the situation.

Instead of asking, “Why did I fail?” ask, “What can I learn from this?”

• When you reframe a problem, you take the power away from guilt and frustration. You give yourself the chance to grow.
• Example:
  • Problem: “I skipped my workouts this week.”
  • Reframe: “I learned that my schedule was too packed. Next week, I’ll plan shorter workouts that fit my day.”
• Your Turn: Look at one problem from your list. How can you reframe it? Write it down.

• Break It Down

Big goals can feel overwhelming. I get it. Losing weight, building strength, or transforming your lifestyle might feel impossible at times. But here’s what I always tell my clients: you don’t climb a mountain in one leap—you do it one step at a time.

Take your problem and break it into smaller, actionable steps.

• Why It Matters: Small wins build momentum. And momentum is what keeps you going.
• Example:
  • Problem: “I don’t have time for meal prep.”
  • Breakdown: “I’ll prep just one meal tomorrow to get started.”

Your Turn: Choose one problem from your list. What’s one small step you can take today? Write it down and commit to it.

• Find The Opportunity

This step changed my life. Every challenge is an opportunity to grow stronger, smarter, and more resilient. I know it doesn’t always feel like that in the moment—but trust me, there’s always something to learn.

Ask yourself: What’s the hidden benefit here? How can this problem help me improve?

• Why It Matters: When you find the opportunity in a problem, you turn it into a stepping stone instead of a roadblock.
• Example:
  • Problem: “I struggle to stick to a routine.”
  • Opportunity: “I can explore a more flexible approach that fits my schedule.”
• Your Turn: Pick one challenge. What’s the hidden opportunity? Write it down.

• Seek Advice

I’ll be honest—when I was younger, I hated asking for help. I thought I had to figure everything out on my own. But the truth is, asking for advice isn’t a weakness. It’s smart.

No one has all the answers. Sometimes, a fresh perspective is exactly what you need.

• Why It Matters: Learning from others saves time and gives you new tools to try.
• Example:
  • Problem: “I don’t know which workouts are best for me.”
  • Advice: “I’ll ask a trainer or research beginner strength training plans.”
• Your Turn: Write down one problem where you’re stuck. Who can you ask for advice? A friend? A coach? Write it down.

• Take Action

You’ve reframed your problem, broken it down, found the opportunity, and maybe even sought advice. Now it’s time to act.

Here’s the thing: action creates progress. Even the smallest step forward makes a difference.

• Why It Matters: Without action, all the planning in the world won’t help. Progress happens when you move.
• Example:
  • Problem: “I feel overwhelmed with everything I need to do.”
  • Action: “I’ll focus on completing one task today.”

Your Turn: What’s one small action you can take today? Write it down and commit to doing it.

ASSESSMENT
Solve The Problem! BREAK IT DOWN! | Workbook Page 54

It’s time to find the solution to your problem! And to do this, we got to break down your problem beyond just it’s meaning and thought. 

• Step 1

  On page 53 of your workbook, Answer questions 1. Determine if the problem is significant or imagined. Is this problem real or am I overthinking it?

• Step 2

  Answer questions 2. Acknowledge the problem and focus on a solution.
  Have you accepted that this problem exists?

• Step 3

  Answer questions 3. Reach out to someone who can help. Who can you ask for advice?

• Step 4

  Answer questions 4. Think outside the box to solve the problem. What’s a creative solution I can try

• Step 5

  Answer questions 5. Decide on one positive action to take. What step will you take towards solving this?

The 85% Rule

Let me tell you about a mindset that’s changed the game for me and my clients: the 85 Percent Rule. Here’s how it works: spend 85% of your time and energy focusing on solutions, and only 15% on the problem itself. That doesn’t mean you ignore your challenges—it means you acknowledge them, then shift your attention to what you can do about them.

This idea comes from years of working with people who felt stuck. They were spending too much energy venting or stressing, and not enough on finding solutions. When they flipped the balance, they started making real progress.

Think about it: where are you spending most of your energy right now? How can you shift that focus toward solutions?

“Understanding your pain and problems is a chance to find a solution. A time for re-invention.”

– Eric Viskovicz

The Overview of Your Steps

Here’s a brief overview of each part of the maze and why it’s important for your weight loss journey:

Start With Commitment

You now know your problems that you identified in Chapter 1. Committing to a solution is the first step toward progress. Whether it’s adjusting your eating habits, making time for exercise, or changing your mindset, you need to start small but stay consistent.

Break Through Deflection

Do you blame external factors for your problems (lack of time, stress, or past failures)? In order to find your solutions you have to take ownership. Shift your focus to what you can control, like putting in time and effort for meal planning, making room in your schedule for workouts, or asking for support.

Pinpoint The Root Cause

Quick fixes won’t cut it when it comes to solving your problems. Is your overeating tied to stress or boredom? Are you skipping workouts because you lack motivation or energy? Identifying the real root cause of your issue will give you a clear and direct actionable plan that will help you act on a solution in Chapter 3.

Work With Your Personality

Your solution needs to fit your natural preferences. Do you thrive on structure? Create a strict meal plan and stick to a consistent workout routine. Do you need variety? Try different activities like hiking, swimming, or group classes to keep things fresh. Solutions aligned with your personality are easier to maintain.

Assess Your Current Habits

Take an honest look at where you are right now. Are you skipping meals and then overeating later? Do you snack mindlessly in front of the TV? Write down three habits holding you back and brainstorm realistic ways to replace them—like prepping healthy snacks or setting a timer for meals.

Let Go of Perfectionism

Focusing on the “perfect” diet or exercise plan will keep you feeling stuck and halt your progress. Instead of nitpicking over small details, focus on consistency. Eating just one less processed snack a day or adding a 10-minute walk is more impactful than obsessing over perfection.

Draw on Past Success

Think of a time you overcame a challenge—whether it was losing weight, sticking to a new habit, or achieving a personal goal. What worked for you then? How can you apply that same mindset to your weight-loss solutions now?

Balance Your Thinking

All-or-nothing thinking, like “I’ve blown my diet, so I might as well give up,” can sabotage progress. Weight loss isn’t about perfection; it’s about persistence. Small wins add up, even after setbacks. Focus on what you can do today to keep moving forward.

Rewrite Negative Seklf-Talk

Thoughts like “I’ll never lose this weight” or “I’m too far behind” are fixed mindsets, you will not make progress that way. Instead, replace them with empowering growth mindset statements like, “I’m making progress one step at a time” or “Every small change counts.” A positive mindset fuels better actions.

Clarify Your Purpose

Why do you want to lose weight? Is it to feel more confident, improve your health, or have more energy for your family? Write down your purpose and keep it visible. When challenges arise, reconnecting with your purpose keeps you focused and motivated.

Brainstorm Solutions

Think creatively about ways to address your problems. Struggle with emotional eating? Try journaling or calling a friend. Too busy for workouts? Break them into 10-minute chunks throughout your day. The more options you generate, the more prepared you’ll feel.

Evaluate Your Nutrition

Stress and convenience often lead to unhealthy eating. Identify one area to improve—like cutting back on sugary drinks, adding a vegetable to every meal, or prepping meals ahead of time. Small changes in nutrition lead to big results over time.

Create a Mantra

In this Chapter, you will develop your mantra; a short, powerful phrase to remind yourself of your strength and goals. Something like “I am stronger every day” or “I can do hard things” keeps you focused during tough moments. Repeat it daily to stay motivated.

Set Specific Goals

Break your weight-loss journey into actionable milestones. For example, aim to lose 5 pounds in the next month or complete 20 minutes of exercise five times a week. Clear, measurable goals make progress feel achievable and keep you on track.

Fuel Your Spirit

Weight loss isn’t just physical—it’s emotional and mental too. Find ways to stay inspired, whether it’s listening to motivating podcasts, celebrating non-scale victories, or reminding yourself how far you’ve come.

Visualize Success

Take a moment to picture yourself achieving your goals. How does it feel to be stronger, healthier, and more confident? Visualization keeps your end result in focus and strengthens your commitment to your plan.

Plan Your Actions

A detailed schedule is the bridge between your goals and success. Plan your meals, schedule your workouts, and carve out time for self-care. Consistency comes from having a plan you can rely on.

Finish: Action

This is where it all comes together. You’ve reflected, learned, and planned. Now, it’s time to act.
Reflection and planning are only meaningful if you take action. Action is the bridge between where you are and where you want to be.
Without action, even the best plan will remain just an idea.
Choose one small step you can take today to move closer to your goal. Write it down, and commit to doing it.
Every problem on your list from Chapter 1 reveals to you an opportunity to grow. By reframing your problems, breaking them down, and taking consistent action, you’ll build a plan that works for your life.